How to Get the Most Out of Treadmill Workouts

Treadmills are the most popular cardiovascular fitness machines in the U.S., ahead of stationary bikes and stair climbers. About 15% of Americans reported working out on a treadmill last year, up from 2% in 1987, according to the Sporting Goods Manufacturers Association. And these devices aren’t for sissies: A 1996 study published in the Journal of the American Medical Association found that treadmill workouts provide the highest rates of energy expenditure and aerobic demands of any indoor exercise machine.

For runners, the obvious draw is convenience. Treadmills supply a soft, endless running surface under the roof of a local health club or, better yet, in your home. Forget numbing cold, oppressive heat, careless drivers and getting lost. Plus, today’s treadmill models allow athletes to program specific speeds and inclines for customized workouts.

Differences between treadmill and land running can make the transition from one surface to another a challenge. Coaches and runners suggest these adjustments for smooth workouts on the flying belt.

Challenge: Treadmill running can seem monotonous.

Solution: Treadmill neophytes may notice the tedium borne of taking thousands of steps and remaining in the same place. It doesn’t help that the clock is often a turn of the head away.

"It’s a mental battle," says Tom Hiten, who ran a treadmill marathon world record of 2:37 and did about 90% of his training on a treadmill. "You’re on for 30 to 40 minutes and all you can think is, ‘I want to get off.’ "

To combat boredom, Hiten listens to music. "Instead of saying, ‘I want to run 20 more minutes,’ say, ‘I want to do four or five more songs.’ " Others watch television; even with the sound off, it beats staring at wallpaper. Doing pick-ups or varying the incline (if it fits into your workout) can help keep routines fresh.

Treadmill users can also work the boredom factor to their advantage on race day. "If you can stay focused on a treadmill, when you get in a race, you can remember that focus and use it," says Hiten. "It definitely makes you mentally tougher."

Challenge: Treadmill running paces don’t equate to those of land running.

Solution: Ever notice that you seem to travel faster on a spinning belt than at the same pace on solid ground? This happens because of an absence of air resistance on the treadmill. According to coach Roy Benson, 2% of a runner’s energy goes into overcoming air resistance at nine-minute per mile pace; at 4:30 pace the energy expended increases to 8%.

To help equate the two efforts when measured by pace, coaches recommend raising the belt’s incline 1% to 2%. Studies have indicated that heart rate and oxygen consumption levels come closest to those recorded during outdoor running when this slight incline is used. Be aware, however, that constant incline running can cause injuries. "The average runner takes 180 to 200 steps a minute," says exercise scientist David Martin, Ph.D., who works with elite U.S. distance runners. "If that’s on an incline, you’re really lengthening your achilles tendon." Instead, Martin recommends setting the treadmill speed .1 or .2 miles per hour faster than outdoor pace.

Challenge: Treadmill running is easier on some muscles and harder on others.

Solution: Although it mimics land running more closely than any other activity, treadmill running is a marginally different biomechanical experience. "Treadmill running requires a slightly different combination of muscle movements," says Pfitzinger. "So, if someone runs just on the treadmill for several months it could take a few weeks to feel good running on land."

One difference is that the relatively soft, steadily moving belt is kinder to the lower-body muscles and joints than are stable, hard outdoor surfaces. This can result in significant muscle soreness, especially in the quadriceps, for runners who do all or most of their training on a treadmill then go back to the roads.

"People training for a longer race like the half marathon or marathon are not going to get used to the pounding," says Benson. Treadmill runners also grow unaccustomed to running turns, and may overstress their joints when they race on a track or twisting race course.

On the other hand, running on a moving surface is harder on the hamstrings, which must expend extra energy to bring the leg forward for each foot plant. This can lead to hamstring strains in runners who abruptly switch all their training to a treadmill.

The solution to these problems is to avoid using treadmills exclusively and to make gradual transitions from one surface to the other. Pfitzinger recommends running outside at least once or twice a week to keep the body strong and accustomed to land running. If weather or other circumstances make a treadmill the only possible running option for several weeks or longer, then return cautiously to outdoor running.

Challenge: A treadmill is a substantial investment.

Solution: Most motorized treadmills (the only type you should consider; non-motorized types can strain the legs) cost at least $1,000. In addition, lower-end models often have a maximum speed of 12 m.p.h. (5:00-mile pace), which might be too slow for short-interval workouts.

As with any investment, potential treadmill buyers need to research products to make sure they are getting what they need. Features to consider are speed, unit size, belt width, stability, incline control and customization features like pre-set programs. Joining a health club is an option, but keep in mind that many clubs establish time limits on treadmill use.

Workouts for the Belt

Many runners find treadmills ideal for interval workouts and tempo runs because speed and incline can be precisely controlled. Hiten favors tempo runs, such as the following: 10:00 warm-up; 15:00 run at lactate-threshold pace; 10:00 cool-down. Add 2:00 to 3:00 per week to the tempo segment as fitness increases.

Although treadmills can’t precisely duplicate the effects of outdoor running, the convenience and control they offer make them the best workout alternative to running on land, and they can provide a surprisingly refreshing alternative. "When you’re outside, you internalize running," says Hiten. "But on a treadmill, you can disassociate yourself." Just don’t look at the clock.

Tips for Making the Most of Treading Time:

- Position a mirror in front or to the side of you to observe your form